# BWSF; 4 Days Push/Pull; Paired Sets

## Push (So, Di)

Pike Push Up · Squat · Pike Push Up · Squat · Pike Push Up · Squat · Pike Push Up · Squat · Pike Push Up · Squat · Dead Bug · Push-Up · Dead Bug · Push-Up · Dead Bug · Push-Up · Dead Bug · Push-Up · Dead Bug · Push-Up

### Optional Warmup


### Work

- 1 × 5-8 Pike Push-Up (Elevated)
- 1 × 1-12 Squat - Barbell
- 1 × 5-8 Pike Push-Up (Elevated)
- 1 × 1-12 Squat - Barbell
- 1 × 5-8 Pike Push-Up (Elevated)
- 1 × 8-15 Squat - Barbell
- 1 × 5-8 Pike Push-Up (Elevated)
- 1 × 8-15 Squat - Barbell
- 1 × 5-8 Pike Push-Up (Elevated)
- 1 × 8-15 Squat - Barbell
- 1 × 20-40s Dead Bug
- 1 × 8-12 Push-Up
- 1 × 20-40s Dead Bug
- 1 × 8-12 Push-Up
- 1 × 20-40s Dead Bug
- 1 × 8-12 Push-Up
- 1 × 20-40s Dead Bug
- 1 × 8-12 Push-Up
- 1 × 20-40s Dead Bug
- 1 × 8-12 Push-Up


## Pull (Mo, Do)

Pull-Up · Deadlift · Pull-Up · Deadlift · Pull-Up · Deadlift · Pull-Up · Deadlift · Pull-Up · Deadlift · Birddogs · Row · Birddogs · Row · Birddogs · Row · Birddogs · Row · Birddogs · Row

### Optional Warmup


### Work

- 1 × 5-8 Pull-Up
- 1 × 1-12 Deadlift - Barbell
- 1 × 5-8 Pull-Up
- 1 × 1-12 Deadlift - Barbell
- 1 × 5-8 Pull-Up
- 1 × 8-15 Deadlift - Barbell
- 1 × 5-8 Pull-Up
- 1 × 8-15 Deadlift - Barbell
- 1 × 5-8 Pull-Up
- 1 × 8-15 Deadlift - Barbell
- 1 × 20-40s Birddogs
- 1 × 8-12 Row - Other
- 1 × 20-40s Birddogs
- 1 × 8-12 Row - Other
- 1 × 20-40s Birddogs
- 1 × 8-12 Row - Other
- 1 × 20-40s Birddogs
- 1 × 8-12 Row - Other
- 1 × 20-40s Birddogs
- 1 × 8-12 Row - Other